Legs

STRETCH: I don't always mention stretching, but you should ALWAYS stretch prior to and following each workout.  This will help to prevent injury (since this is a leg workout, you should stretch your legs)
***HOLD each stretch for a MINIMUM of 25 seconds to achieve the benefits of the stretch

WARM-UP: 2 sets of 10 kettlebell swings (20 total reps)
DON'T have a kettlebell yet?  jog in place for 5 minutes or do 3 sets of 10 jumping jacks
REST: 45-60 seconds between sets

SQUATS: perform 3 sets of 10 squats using no weight (just your body weight)
**remember when performing a squat you should: 1. keep your back straight (pick a spot out at the top of a wall in front of you and focus on it while squatting this should help with keeping your back straight) 2. feet approx. shoulder width apart (you can go wider) 3. feet pointing straight or slightly outward 4. focus on "sticking your butt out" and NOT on bending at your knees 5. do NOT go lower than you can control (you want to progress over time to where you are squating parallel) 6. concentrate on pushing through your HEELS to keep from going up on your toes and losing balance 7. your knees should NEVER go past your toes when performing a squat...NEVER

JUMPS:  3 sets of 10 jumps and perform each set as quickly as possible - this is to increase your rate of force production (POWER)
***when performing jumps, jump as high as you can throwing your hands forward and up toward the "sky" (this will also work your abdominals)
REST: 45-60 seconds between sets